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Barbell Squat with Pause

Learn how to properly perform the Barbell Squat with Pause with this complete demonstration video.

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What is the Barbell Squat with Pause?

The barbell squat with pause is an advanced variation of the traditional squat, emphasizing strength and stability in the legs. This exercise is ideal for athletes looking to enhance their lower body power and squat technique. By holding a pause at the bottom position, it increases muscle tension and develops isometric strength in the quadriceps, hamstrings, and glutes.

How to properly perform the Barbell Squat with Pause

  1. Place a loaded barbell on the upper traps, positioning yourself underneath it.
  2. Step your feet slightly wider than shoulder-width apart, toes slightly turned out.
  3. Lower yourself slowly by bending your knees and hips, keeping your back straight and chest up.
  4. Descend until your thighs are parallel to the floor or slightly below.
  5. Hold the bottom position for a few seconds, maintaining tension in your legs.
  6. Rise slowly by pushing through your heels to return to the starting position.
  7. Repeat the movement for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Powerlifting
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Dumbbell Jump SquatsKneeling SquatsWarming up in Lunge (one)

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Squat avec pause à la barre
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